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    March 4, 2023

    How to Increase Fiber Intake

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    Knowing how to increase fiber intake is important, as there are many things to consider like timing, food sources, and quantity. Keep reading to learn more about what fiber is, food sources of fiber, and why it's important to consume fiber!

    A high fiber smoothie topped with raspberries and chia seeds, with raspberries, chia seeds, and oats in the background.

    What is Dietary Fiber?

    Dietary fiber is an indigestible compound, meaning our body cannot digest and absorb it. It's a type of carbohydrate and often listed under the Carbohydrates section of a Nutrition Facts label.

    There are two main types:

    • Soluble fiber - this type of fiber dissolves in water and slows digestion. Food sources include beans, oats, chia seeds, berries, bananas, apples, carrots, pears, broccoli, and onions.
    • Insoluble fiber - this type of fiber does not dissolve in fiber and can increase movement through the GI tract (so it can help relieve some constipation). Sources include whole grains (quinoa, brown rice), wheat bran, seeds, leafy greens, walnuts, and almonds.
    Broccoli and brussels slaw dished out into 3 dishes with a small bowl of pistachios and forks around the main dish.
    Broccoli & Brussels Slaw

    Benefits of Fiber

    There are so many benefits of consuming adequate fiber. Some of those include, but are not limited to:

    • Blood sugar regulation
    • Lowering cholesterol
    • Promoting digestion
    • Assisting with bowel regulation
    • Promoting a healthy gut microbiome
    • Keeping us fuller longer
    A bowl of popcorn trailmix with a spoon in it.

    How Much Fiber Do I Need?

    Women should consume 25g of fiber per day and men should consume 38g per day. The average American intake doesn't hit these recommended numbers, so it may be something worth paying attention to!

    High Fiber Foods

    There are a lot of different foods that contain fiber, so I wanted to break it down into categories.

    How to Increase Fiber Intake

    Now that you know the benefits, how much fiber you should aim to consume each day, and food sources, it's important to properly increase your intake. Rather than drastically increasing intake over the course of 24 hours, I highly recommend to go slow. Rapid increases in fiber intake can lead to GI issues like bloating, constipation, diarrhea, etc.

    I'd start by making small changes here and there as opposed to greatly altering your typical diet!

    A cover photo for a meal prep workbook.

    Other Posts You May Enjoy

    • Nutrient Dense Meals
    • Different Types of Milk: Which is Best?
    • Meal Prep for Beginners (get my FREE meal prep workbook HERE!)
    • Macronutrients 101: Facts About Fat
    • Macronutrients 101: Facts About Protein
    • Macronutrients 101: Facts About Carbohydrates
    A plate of pear crisp with another plate and serving dish in the background.
    Pear Crisp with Oats

    High Fiber Recipes

    Breakfast

    • Stovetop Apple Butter Recipe
    • Pumpkin Baked Oatmeal with Coffee Yogurt Sauce
    • Carrot Cake Breakfast Cookies
    • Coconut Cream Overnight Oats
    • Chocolate Chia Seed Pudding

    Lunch/Dinner

    • Chicken Sausage & Kale Soup
    • Roasted Ranch Cauliflower
    • Healthy Beef & Lentil Chili
    • Crispy Roasted Broccoli
    • Kale Caesar with Crispy Chickpeas

    Snacks/Desserts

    • Pear Crisp with Oats
    • Easy Berry Chia Seed Jam
    • Crispy Roasted Chickpeas with Truffle Salt
    • Fresh Strawberry Fruit Salsa
    • Healthy Cookie Dough Dip

    More Nutrition Back to Basics

    • Nutrient Dense Meals
    • Smart Nutrition Goals
    • Different Types of Milk: Which is the Best?
    • Macronutrients 101: Facts About Fat
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    1. Tanya Bennett says

      March 08, 2023 at 9:38 pm

      Thanks for this fiber lesson—awesome!

      Reply
      • Lauren says

        March 10, 2023 at 8:35 am

        Of course! I'm so glad you liked it!

        Reply

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    Hi! I'm Lauren. As a dietitian, my goal is to provide you with nutrient-dense recipes that taste good with a sprinkle of indulgent recipes because I'm all about balance.

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